There aren’t many things worse than being an un-athletic doofus. But a lot of times that what we let ourselves become in our quest to get bigger and stronger. You freak out and obsess over size and strength gains and you let your movement efficiency and conditioning go down the crapper. A lot of that comes from heeding the old “hardgainer” advice of doing no more than two or three short workouts per week and laying on the couch the rest of the time. Yeah, that sounds like the epitome of health and fitness. continue reading.

As a strength training newbie, if you do everything right you can gain twenty pounds of muscle in your first year of proper training. In some rare cases I’ve even seen some gifted kids gain thirty. But to gain thirty you have to also be growing at that time anyway, with or without strength training. That means it’s only gonna happen if you’re 16-22, maybe even up to 25. Gaining much more than that is going to be damn near impossible. That’s not a defeatist statement but rather a reality check so that you don’t frustrate yourself and get disappointed. continue reading.

There’s never a time in your life when you’ll build more muscle faster than somewhere between the ages of about 16 and 22 (or up to 25 for some people). Your anabolic hormones are cranking, your recovery ability is through the roof and your digestive system is performing at peak capacity. Even if you don’t eat above maintenance or do any strength training at all you’re still going to build muscle and gain a significant amount of weight. Everything is growing throughout your teenage years. If you do the right things, training and nutrition wise, you can dramatically enhance that… continue reading.

Let’s talk about everyone’s favorite show muscle today; the pecs. You can’t train them like every other muscle group. The reason being that they’re made up of predominantly fast twitch fibers. Fast twitch fibers have the greatest potential for growth, but also fatigue quickly. They respond best to lower duration sets with heavy weights. They thrive on explosive contractions.  They can’t handle as much volume and need more rest. They’re “performance muscles.” Not every muscle group is like that. Some are slow twitch, meaning you train them… continue reading.

Guest Post by Natural Bodybuilding Champion, Tyler English The “Renegade Way” as I’ve come to understand it, has given me more then ever imagined. Since stumbling upon this blog after graduating college, it’s been a combination of the way in which I approach my life, training and business, in which one could deem, the Renegade Way. To say this happened overnight would be a fallacy, much like my approach to training, life, bodybuilding and business, it’s been a natural progression of growth. And it’s taken me a few years. My progression continues today and this growth will continue until the… continue reading.

Every time I log into the Renegade Strength Club I get inspired. There’s always something that makes me smile. Sometimes it’s the new found confidence guys have after they’ve started the program. Other times it’s seeing their transformations or hearing about their incredible strength gains and new PR’s. But being over 40 with a long history of injuries, one thing I really appreciate is hearing about guys who finally found a pain free way to train. “I have trained Renegade style for probably close to 6 years now… continue reading.

Renegade Strength Club member, Michael Hodge sent us this message recently: *** My name is Michael Hodge, and I have been a member of the Renegade Strength Club for over 5 years. In October of 2011 I was weak and skinny fat, and I could not, for the life of me, figure out a way to break through my “plateau.” After finding Jason, I discovered that there was no plateau, and I was, in fact, just training the wrong way. Since I had seemingly tried everything else, I figured I… continue reading.

On my flight back from Seattle I sat next to a 52 year old guy named Dexter. Cool dude who was super easy to talk to. I love meeting new people and flapping my gums to just about anyone. So we rapped for most of the three hours. We talked about psychology, mindset, leadership, marketing, evolution, political correctness and the pussification of man. He told me about his recent foray into lifting and what he was doing in the gym. Seemed to be really into it and said he felt… continue reading.

I got an email and very impressive before and after pics from Renegade Strength Club member, Mike Bulin. He said… “I started following the Renegade Strength Club programs 3 years ago. I must say they changed my life. I used to go into the weight room with zero guidance and zero confidence. Then I stumbled across Jay. I read a bunch of his articles and I was convinced he knew his stuff so I spent the money to join the club. I saw great results immediately. continue reading.

Everyone’s over-thinking and over-complicating this whole training and nutrition thing. You should see some of the questions I get on a daily basis. It’s mind boggling. It doesn’t have to be this hard, my friends. Lift heavy, get strong, get a pump at the end. Sprint hard, do some lower intensity conditioning. Eat more carbs on training days, less on off days. Unless you’re skinny and ripped. In that case eat a shitload of carbs every day. Sleep eight hours a night, take a nap if you can, do your best to eliminate stress. Use a foam roller and… continue reading.

Its summer so a lot of people get all concerned about having their pretty little abs showing at the beach. Because of this they crank up their conditioning and cut down on carbs. That’s all well and good but that shouldn’t be the only reason you condition regularly. You should do it all the time with passion and intensity because it makes you more of a badass. A guy who is big or can squat a lot of weight is pretty useless if he can’t make it up a flight of stairs or play some flag football or volleyball at… continue reading.

It was on a trip out to California many years ago that Diamond first taught me the importance of staying tight and how it could bulletproof me against injuries and instantly add 20-40 pounds to all of my lifts. I arrived from Newark Airport on a Wednesday night in LA and was scheduled to meet Diamond at Gold’s Gym in Venice the next morning at 10am. His name was Darren but everyone called him Diamond. Apparently it had something to do with his time playing for numerous baseball teams in the minor leagues. Diamond was about 230 and ripped at… continue reading.

You want to lose fat fast. So what do you do? Find a hill and run up it. Today. Seriously. Do it. You don’t have to go balls out like you’re trying to beat Usain Bolt in a race, just run fairly hard. About 75% of your top speed would be a good start. Walk back down, catch your breath and do it again. Then go home. That’s it for Day 1. No need to kill yourself or get injured. Only clowns train themselves into the ground like that. Smart people take the time necessary to prepare and adapt. Two… continue reading.

Over the course of the three years Daryl had transformed himself into one strong dude. That’s because Daryl was smart enough to know not waste time pussyfooting around with little foo-foo exercises. He focused on big, manly exercises like squats, deadlifts and presses. Progressive overload was all that mattered to Daryl so he added weight or reps and gradually built up his strength to a very impressive level. Of course, with that added strength comes a lot of added size, too. The best way to get bigger is to get stronger. We all know that by now. There are no… continue reading.

Training first thing in the morning is never going to be ideal. In a perfect world you’d be up for a few hours so that you give your body temperature a chance to get elevated and get the fluid moving that has settled in your discs overnight. But we don’t live in a perfect world and a lot of people have to train first thing in the morning or they’ll never get their workouts done. If that describes you I have some advice that could help you out. First of all you really need to be awake for an hour… continue reading.